Basketball Fitness Training

Basketball Description

Basketball is a lively team sport in which participants try to put the basketball through a hoop while preventing their opponents from doing so. The game has a high degree of movement, and participants must be in good cardiorespiratory condition. This activity can take an individual from a low pulse rate to a high pulse rate very quickly. Thus, Fitness Expert recommends that anyone who wishes to play basketball possess a fairly high level of aerobic fitness before they begin. In order to be a successful basketball player, one must practice shooting, dribbling and passing the basketball.

Basketball Warnings

  • People experiencing chronic knee, ankle, hip, lower back, pelvic, wrist, shoulder, or elbow injury or pain should consult their physician before participating in this activity.

Basketball Risks

  • Ankle injuries due to twisting and turning movements during play
  • Sprained, broken and dislocated fingers from ball handling
  • Knee injuries due to jumping, twisting and falling
  • Heel-cord injuries since stop and go running is hard on the calf and Achilles tendon
  • Bruises and contusions from player-player and player-floor contact
  • Broken bones from contact, especially forearm, clavicle, nose, fingers
  • Foot blisters

Basketball Sport-specific applications

  • Competition at high school, collegiate, national, international and Olympic levels

Basketball Equipment required

  • Basketball, backboard, rim and net
  • Footwear: high-top shoes are recommended to give ankle and lateral support; two pair socks may help prevent blisters
  • Protective gear: knee pads and eyewear recommended
  • Clothing: loose-fitting and comfortable

Basketball Applicable substitutions

  • Ice hockey
  • Soccer

Basketball Reference sources, organizations and publications

  • Community recreational leagues/parks and recreation department
  • NCAA: 6201 College Blvd., Overland Park, KS 66211­2422, (913) 339­1906
  • National Basketball Association (NBA): Olympic Tower, 645 Fifth Ave., New York, NY 10022, (212) 826­7000
  • Amateur Athletic Union (AAU): (317) 872-2900
  • U.S. Olympic Committee: 1750 East Boulder St., Colorado Springs, CO 80909­5760, (719) 632-5551
  • USA Basketball: 1750 East Boulder St., Colorado Springs, CO 80909, (719) 632-7687


Cardiorespiratory: Anaerobic/Interval

Fitness Benefits

  • Cardiorespiratory 5
  • Flexibility 3
  • Muscular Strength 3
  • Muscular Endurance 4
  • Body Fat Recution 3

Fitness Requirements

  • Cardiorespiratory 2
  • Flexibility 2
  • Muscular Strength 2
  • Muscular Endurance 3
  • Coordination/Skill 3

Muscle groups used

Primary muscles: quadriceps, hamstrings, calves, gluteals, abdominals, chest, shoulders, triceps and forearms Assistance muscles: hips (adductors, abductors, flexors), erector spinae, latissimus dorsi and biceps

Energy expenditure

Approximately 0.063 Calories per minute per pound of body weight

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